Explore workouts that build muscle strength and improve your climbing ability. These workouts focus on low cadence intervals in various zones to set you up for success on your next climb.
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Welcome to another session of the Dirt Destroyer, which contains two ramped efforts, at a low cadence. Each ramp starts at 65% of your FTP and ramps up, so get ready to grit your teeth a little towards the end of each ramp. This session progresses a little from last week, as the cadence is slightly lower, so the session is harder!
The low cadence provides a strength element to the session, which is fundamental to mountain biking. Just think about all the times you are caught at a low speed, having to get over a rocky or muddy section, which really draws upon your strength.
Increasing your anaerobic capacity will help you become a stronger cyclist.
Anaerobic energy can be used for a short burst at a higher power output than your FTP. To improve your anaerobic capacity we need to produce high power efforts between 30sec and 3min.
In this session we replicate AC intervals performed on a climb by adding a target rpm. The climb starts out steady enough, before ramping up to the finish with high power.
Today we've got a nice base effort ride that will mimic real world gravel riding with slow climb type builds that are not deep, but will add up to some decent "work" by the rides end. It's not always about going hard, especially while training for an endurance event so today is about building that aerobic zone! 5x1 minute builds to fast rpm with 2 minutes between. Then roll into 6x8 minutes as 4 at 75% effort, 3 at 80% effort, 1 minute at 85% 5 minutes easy between. 15 cool down.
Carlos Verona has a a stage win in the 2022 Critérium du Dauphiné, and you don't earn that without putting the work in during training. Today we have one of his favorites a HIDIT (high intensity decremental interval training) interval set with the primary goal of maximizing time spent at VO2max. This workout will improve capacity and power in your top end and is one of the Movistar team's key sessions.
Today's training is set up to mimic the real life scenery that takes place in racing when there is a climb approaching. Initially there is a large surge in speed for positioning into the bottom of the climb. Then, typically a small lull in pace as your team takes control of the throttle. After it has lined out, you typically are sitting right on threshold waiting for the first brave person to attack. Make sure you can follow the attack today!
Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.
This session is about maximizing your sustainable power output. Your muscular endurance, led by classics specialist Fabian Cancellara.
These workouts have been designed and tested by some of the best cyclists in the world. Olympians and World Champions such as Sir Bradley Wiggins, Fabian Cancellara, Dame Sarah Storey and Kristin Armstrong.
EF Pro Cycling's Alex Howes says 'Racing generally follows an annoying but predictable pattern: we go way to hard right from the get go, most people blow up, and we all suffer to the end. This workout is great because it helps the body adapt to that rhythm while also helping us learn what our bodies are capable of in a dynamic race situation. The transition into torque is not necessarily the best for everyone (a more natural cadence might be better for you) but for me, living at 8500ft, I'm always looking for ways to add torque and strength efforts into my routine.'
We have a climbing-focused workout planned for today. Ella Harris says: "This workout develops my ability to climb and recover over different gradients. Over the 10 minute intervals, we'll switch between 4 min efforts at a moderate cadence just below FTP, to 1 min low cadence work above FTP to mimic a steep section."
Today, we have 3 climbs of 12min which progressively become harder as we get to the top of the climb. The last minute is out of the saddle and digging DEEP pushing above your FTP. You can do it!
Holding a steady pace and being able to surge repeatedly over short and sharp climbs is key to finishing UNBOUND. The course itself looks fairly flat, but in actuality, there are dozens of small rolling hills to contend with. This workout will help prepare you for dealing with them. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.
Today's workout is all about recovering after a hard effort. Sometimes you need to respond at the base of a climb, close a gap in the paceline, or move around a dropped rider during a gravel event. This requires a hard surge well over threshold, then a steady effort once you're back on the group again. Today will challenge you.
Not every course is made up of gentle long climbs. Sometimes a course consists of rolling, punchy climbs that require large changes in cadence and power.
Generally, the 1st effort is comfortable. But come the 4th and 5th effort, the legs have fatigued. Today we train for the demands of these repeated rolling hills.
Prepare the mind and body for hill attacks. You are attacking up the hill at the front of the peloton and inflicting devastation upon the peloton. Attack after attack, the peloton is getting blown apart by your relentless attacks. Warm-up for 10minutes and do 3 x 1minute fast pedaling drills>110rpm. A nice tempo pace for 5minutes and then do (10) x 1minute hill attacks. Rest for 2 minutes between each. Cool-down.
This workout is designed to simulate steep, short hills that are almost like sprints. A combination of both anaerobic and neuromuscular power, (level 6 and 7), this workout is sure to fire you up! Warm-up 10 minutes and then do 3 x 1 minute fast pedaling drills >110rpm.. Ride at tempo pace and then do hill sprints every 3minutes. Each Sprint is 20 seconds long and building in intensity. After each sprint, come back to tempo pace. Cool-down.
Jessica Allen is a strong and loyal domestique, Allen is an important teammate for the Team BikeExchange leaders, on-and-off the bike, helping them to multiple major victories in one-day races and stage races. This session is 3 rounds of 5 x 20 seconds 'over' FTP at 110% and 40 seconds 'under' FTP at 90%. If you complete this workout you will be ready to roll in your next event.
Lawson Craddock is an American professional cyclist racing for UCI WorldTeam Team BikeExchange-Jayco. This workout is a great session to build all-around fitness and build cycling specific strength. The main session is 3 min 30 seconds at 88% of FTP and 60 RPM's, right into 30 seconds at 105% of FTP and 100+ RPM's.
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibers. SE type work has been a staple session of riders for many years.
Working your way into the longer climbs requires good pacing and the ability to lift the power towards the crest. In this session we roll up some 5min climbs, with the final 2min being where the gradient and power kicks up.
With the nickname 'Queen of BMX', you know Mariana Pajón, ODB, is the real deal, and her 2 Olympic gold medals in BMX, multiple World Championships, and Pan American Games victories just back it up! An essential skill for BMX athletes is to generate massive force and torque to the pedals, especially when the gate drops. This workout features low cadence intervals, and pedal stroke work, which help develop pedaling force.
Long, low intensity efforts aren't the only way to build endurance. By incorporating short surges into a steady effort you will increase your oxygen uptake and training stimulus. Completing a low intensity effort with a surge every few minutes should feel comfortable, but the constant change in power and surging, will provide you with big gains in endurance.
Nino Schurter is arguably the greatest male cross-country mountain bike rider of all time. He completed the 2017 World Cup season with 6 consecutive wins, something no one else has ever achieved before, won the gold medal in mountain biking at the 2016 Olympics, the silver medal at the 2012 Olympics, and the bronze medal at the 2008 Olympics. Surging over threshold and returning to it repeatedly is a crucial skill for any great mountain biker. This workout will help develop that ability.
So you think you have what it takes to take on the Norseman Workout Series? T1 seems a long time ago. 22 miles of constant climbing and you roll into Dyranut, the first chance to meet your support crew, change bottles and throw on more clothes for the fast, chilly ride along the mountain plateau. This Norseman workout is a high intensity session to boost your aerobic and also anaerobic capacity. This session will help increase your tolerance for bursts of higher power outputs during steep climbs and overtaking your competitors. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? Geilo marks the end of the mountain plateau. This is a good place for your support crew to restock on supplies. You will take a right turn and 3 big climbs lie between you and the end of the bike. As you would expect this is another climbing focussed workout. 4 x 10.5 minute climbs that gradually ramp up with the hardest effort at the end of each climb. This is a good workout to focus on smooth pedaling and good posture during seated climbs. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? The Hardangervidda mountain plateau is a chance to make up some time. A rolling straight road for miles, if the mist has lifted you will be treated to stunning views across the lakes and grasslands. If you are lucky you will have a tailwind but do not count on it. This Norseman workout works on your climbing legs. Three x 10 minute climbs that have varying profiles. With a good rest between the climbs focus on a good rhythm and cadence throughout each climb. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? One climb to go, and it is a long one. The rewards are the big crowds and spectacular scenery at the top of Imingfjell. Once at the top, regroup and keep your focus for the long descent to T2. This session is a long climb, but rather than sit back and pace ourselves up it we are going to alternate efforts every minute or so. Every 8 minutes the intervals get harder. The first half of the session should feel comfortable but by the end you will be glad to be at the top. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
So you think you have what it takes to take on the Norseman Workout Series? Vasstulan is at the summit of the penultimate climb. A super fast descent awaits so practice those descending skills. All that is left is the final climb to Imingfjell and then the long descent to T2. This interval session creeps up on you. Each interval begins with a hard 20 second effort to fry the legs and follows up with a sustained block at around your FTP. As the intervals get shorter in the second half the effort gets higher. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
The final training week of the training plan, you made it! Time to pulverize the prairie or Attack your way into the base of the Flint Hills climbs today. By performing a high-powered effort at the base of a climb, you will build up some lactate before completing a zone 4 effort. This will help with being able to tolerate lactate as well as recover after hard efforts. But, to make things more specific to the short and steep Flint Hills, today is all about high crank torque. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.
Short, high-power, low-cadence intervals help to boost fitness in a variety of ways. Focus on keeping the cadence in the prescribed range. The power here should not be a challenge... except for at the cadence specified.
To prep you for different length hills, here are a bunch of hill intervals of random length and intensities. Go for it! Warm up for 10minutes with 3 x 1 minute fast pedaling drills >110rpm.
Then ride at tempo pace and complete the hard hills! Cool-down
This endurance session focuses on replicating the demands of outdoor rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, with the power between hills just under threshold.
The body of this workout involves repeated high intensity efforts ranging in length from 30 to 40sec.
These are designed to be done in the saddle for the first 2minutes, then stand and do the final 30 seconds out of the saddle and sprinting over the top of the hill. Short recoveries, to help improve your "repeatability" at the same time. Warm-up 10 minutes and then 3 x 1 minute fast pedaling drills >110rpm Then do 5 minutes at tempo, followed by 10 x hill repeats. Seated for 2 minutes, then out of the saddle as the resistance becomes harder. Recover for 2minutes and then cool-down
Sometimes the climbs get steeper and steeper as you get closer to the top. This workout simulates the climbs of the spring classics that start out steep and get even steeper! Warm-up for 10 minutes and then do (3) x 1 minute fast pedaling drills. Then begin riding for 9minutes at sweet spot and then do (6) hill efforts , each is 2 minute 30seconds with the last 15seconds being very difficult! Ride at endurance pace between each at 70% of FTP. Cool-down.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Stone roller, gravel crusher, pebble pounder are all things you can call yourself after completing UNBOUND! We have a climbing-focused workout planned for today that features surging and recovery. Over the 10 minute intervals, we'll switch between 4 min efforts at a moderate cadence just below FTP to 1 min low cadence work above FTP to mimic a steep section of the Flint Hills. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.
After warming up you will complete 2 x 10 min Strength endurance intervals. Target cadence drops from 65 to 60rpm during the effort.
Finish the session with a high cadence 2min Max Aerobic effort.
Todays session is all about Strength, cycling specific strength while done on the bike. A solid 30-minute work session is planned for you including 15 alternating minutes in the Sweet Spot (90% of your FTP) at your cadence of choice followed by Strength Endurance targeting 60-65 rpms at 75% of your FTP.
Short, high-power, low-cadence intervals help to boost fitness in a variety of ways. Focus on keeping the cadence in the prescribed range. The power here should not be a challenge... except for at the cadence specified.
Todays ride is 2-blocks of Strength Endurance (SE) with a few surprise attacks throughout which will "divide" the longer two sets; however, make it more difficult to settle in and "conquer". You have to focus and keep on your toes, stay relaxed. The transition will be 3-minutes at a time with :15 - :30 second anaerobic capacity efforts in between. The key in this set is to gain Strength as well as see how much torque you can pedal through to REV up on each of these bursts.
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared!
We touch upon all of these aspects in todays session, as we ramp our effort up at a low cadence to replicate climbing a technical section, picking our way around rocks, before a Z4 effort on a fire road, before heading back in to the forest and up a really steep technical section where once again we are forced to ride at an uncomfortably low cadence, in the saddle!
Riding at sweetspot, close to the edge of destruction, then having to attack hill after hill will make you stronger and ready for all that the spring classics have in store for you! Warm-up 10 minutes with 3 x 1minute fast pedaling drills >110rpm and then ride at Sweetspot 88-93% of FTP for 35 minutes and every two minutes, do a 45 second hill interval at 130% of FTP, and recover back to sweetspot. Get ready for these! Cool-down.
Egan Bernal, the first Colombian to ever win the Tour de France in 2019 and 2021 Giro d'Italia champion, is one of the best climbers of his generation. Today's workout features over/unders, specific efforts that helped shape his fitness to world-champ level. Over/unders are defined as doing 'x' time 'under' FTP, then 'x' time 'over' FTP. We'll also add a cadence twist today—aiming for high cadence during the under and low cadence during the over. Doing this will improve your force production capability.
Richard Carapaz, current Olympic Road Race Champion and the 2019 Giro d'Italia winner, can fly uphill in the blink of an eye. Climbers like Richard have an uncanny ability to attack and recover, seemingly with ease. Today's workout will improve your ability to do exactly that!
Tom Pidcock is a powerhouse on the road, mountain-bike singletrack, and technical cyclocross courses. He has an unearthly ability to surge repeatedly, and somehow still have something left in the tank to keep the pressure on. This is known as anaerobic capacity. Today's workout features anaerobic capacity intervals—expect these to tickle a bit!
Geraint Thomas, more affectionately known as 'G' is one of the best known riders of his generation. With success on the track, one-day races, and grand tours, he is a threat no matter what bike he's on. He is known for his ability to climb and today's workout is set up to mimic the real life scenery that takes place in racing when there is a climb approaching.
Tractor Pulls are big gear intervals that are designed to improve your muscular strength, as you push hard as possible against maximum resistance. Stay Seated during these intervals and grip the handlebars tightly and push hard on those pedals for each interval.
This is designed to improve your Vo2max power, so you are ready for hard steep climbs and the big wattage needed to attack those hills. This workout has longer recoveries in order to focus on the maximum power produced for each interval. Really drill it on each. Warm up for 10minutes and then do 3 x 1minute fast pedaling drills. Then get ready for 7 x 3minutes with 4 minutes between each at endurance pace recovering well. Cool-down.
Workout two is a mix. Starting out with a longer work period in Z3 and introducing Z5 intensity in two following sets of increasing intensity.
The purpose is to maintain the endurance you've built and start working on improving lactate tolerance and VO2max. This also replicates a tough uphill stint, in and out of the saddle.
For me it's often also a mental thing getting used to working at higher intensity. The dips into Z5 in today's session is also a mental preparation of things to come.